12 – Side Stretch with Leg Rotation (Shinkyaku undō)¶
Name¶
Shinkyaku undō (伸脚運動)
Side stretch with leg rotation
Instructions (Romaji)¶
Hai, shinkyaku.
Side stretch.
Ichi, ni, san
Ni, san, shi
San, ni, san
Shi, ni, san
Hantai.
Opposite side.
Ichi, ni, san
Ni, san, shi
San, ni, san
Shi, ni, san
Counting¶
Ichi, ni, san
Ni, san, shi
San, ni, san
Shi, ni, san
(Hantai – repeated on the other side)
Description¶
The practitioner stands with the legs wide apart and lowers the body to one side so that one leg bends while the other remains extended.
The bent leg carries the body weight while the other leg stays straight.
On the extended leg, the foot rotates progressively through three positions:
- Sokutō – outer edge of the foot on the floor
- Teisoku – sole of the foot on the floor
- Kakato – heel on the floor with the toes lifted
Each position is held for three counts while the hips remain low.
After completing the sequence, the movement is repeated on the opposite side.
Purpose¶
- increase mobility in the hips and inner thighs
- prepare for kicking techniques
- develop control in low positions
- improve lateral stability
Key Technical Points¶
- keep the hips low throughout the movement
- the bent leg carries the weight
- clear rotation of the foot
- control in each position
- stable upper body
Comment¶
This exercise combines lateral stretching with foot positioning and prepares for kicking techniques.